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You may not always have time to fire up the grill and cook a chicken breast or salmon fillet. Several other options can quickly get protein into your diet without taking much time. Protein is a complex molecule that breaks down into smaller amino acid strands during digestion. Amino acids are structural components of muscle tissue, organs and skin, as well as a backup source of fuel when carbohydrates and fat are not around. Since protein is essential for several functions, you need to consume it throughout the day and meet your recommended intake.

Nut Butters

Several types of nut butters are a quick way to sneak protein into your diet. A 1-tablespoon serving of almond, cashew, peanut or soy nut butter provides about 7 grams of protein. Pack a small container of your favorite nut butter and keep in in your desk at work. When you need a quick snack, spread the nut butter on crackers, celery or a slice of whole-wheat bread. Even though nut butters are a rich source of protein, they are also high in fat and calories, providing about 8 grams of fat and 100 calories per tablespoon. So, measure your portion ahead of time to avoid consuming too much.

Hard-Boiled Eggs

Make a habit of preparing a batch of hard-boiled eggs once a week. They make a quick snack and easy way to work protein into your diet. One hard-boiled egg provides about 7 grams of protein. Most of the protein comes from the egg white, which is naturally low in fat and calories. Egg yolks contain cholesterol, which can be damaging to your heart if you consume too much. Scooping out the egg yolk minimizes the fat and calories you consume, in addition to eliminating the cholesterol from your snack.

Protein Powder

Add protein powder to your food. One tablespoon of protein powder provides about 5 grams of protein and a minimal 45 calories. It comes in a variety of flavors and adds sweetness to the foods you enjoy. Sprinkle it on your cereal at breakfast, stir it in with yogurt or mix protein powder with oatmeal. If you need a meal or snack to go, make a smoothie with almond milk, frozen berries and a scoop of protein powder. Not only will you get the protein you need from this smoothie, you'll get added fiber to help keep you feeling full for a while.

Recommended Amount

Ideal protein intake varies depending on your activity level. If you are highly active and training for an athletic event, you need more protein than someone who is sedentary and works at a desk all day. Between 10 and 35 percent of your total caloric intake should come from protein, recommends the federal Dietary Guidelines for Americans 2010. Protein has 4 calories per gram, so if you follow a 2,500-calorie diet, you need 250 to 875 calories from protein, or about 63 to 219 grams.

About the Author

Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.